Workout of the day

Skill - Pull-ups (week 3 / 4)

Warm-up + Prep

6 min EMOM

1st min: 10-15 Beat Swings
2nd min:10-15 Banded face pulls
3rd min: 10-15 Banded Lat pulldowns

Strength

4-Rounds E3MOM (12 mins)

6 / 6 Single-arm Trap 3 Raise
8 Scap Pull-ups
5 Pull-up negatives (3 sec)

* Use a light plate or DB for the Trap 3-raise, complete 6 reps per arm with control. For
the pull-up negatives start with your chin over the bar and lower yourself down with
a 3 sec count. If you are able to do strict-pull-ups, pull yourself up, then go into the negative.

‍

‍

‍

9 min Amrap

2 Wall-Walks
4 BJO
4 Wall-Walks
8 BJO
6 Wall-Walks
16 BJO
8 Wall-Walks
32 BJO
10 Wall-Walks... etc continue pattern

* Wall-Walks increase by 2's every round while the BJO's double in reps each round.
‍
‍
‍

3-Sets:

1 min Plank
30 sec Rest
1 min Turkish-Sit-ups
30 sec Rest